Why your whole wheat bread might block iron absorption
Iron absorption in man: ascorbic acid and dose-dependent inhibition by phytate.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Phytate in whole grains like wheat can stop your body from absorbing iron, but vitamin C can help fix that.
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Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Phytate in whole grains like wheat can stop your body from absorbing iron, but vitamin C can help fix that.
Systematic Reviews & Meta-Analyses
Max 100Randomized Controlled Trials
Max 90Cohort Studies
Max 72Case-Control Studies
Max 58Cross-Sectional Studies
Max 44Case Reports & Case Series
Max 30Expert Opinion & Narrative Reviews
Max 540 / 90
Evidence Score
Participants are randomly assigned to treatment or control groups, minimizing bias. Considered the gold standard for testing whether an intervention causes an effect.
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Phytic acid, a compound found in plant foods, binds to iron, zinc, calcium, and magnesium in the digestive tract, making these minerals less available for absorption by the body.
Adding vitamin C to meals can reduce how much phytate in foods blocks iron absorption, helping more iron be absorbed even when phytate levels are high, but it doesn't fully undo the blocking effect.
Phytate, a compound found in plant-based foods like beans and whole grains, reduces how much iron the body can absorb from food. Even small amounts, such as 2 milligrams, can lower iron absorption by 18%, which may affect overall iron status when consumed regularly.
Phytate, a compound found in many plant-based foods, reduces how much iron the body can absorb from the diet. This effect occurs consistently at doses ranging from 2 to 250 milligrams, meaning people who rely heavily on these foods may need dietary adjustments to ensure adequate iron intake.
Consuming wheat rolls containing higher amounts of phytate reduces the amount of iron the body can absorb from food, with greater phytate levels leading to greater reductions in iron absorption.